#plantmilks #plantbaseddiet #dairyfree

Dairy is no longer a separate food group when it comes to a healthy balanced meal.

There are more than 50 different plant based milks made from beans like soy beans, nuts like almonds, cashews, walnuts, grains like oats, rice, vegetables like coconut and even seed milks.

I will give you 5 tips on choosing your milk:

1. Soy milk is the most studied of plant based milks. If you want a milk that is nutritionally close to dairy, then the closest would be Soy and Pea milk particularly in terms of Protein content ( 3.3g vs 3.5 g in dairy in 100ml). Soy protein is also a complete protein, not that it matters.
2. Some plant based milks can be high in added sugars - choose unsweetened varieties and remember coconut milk contains high saturated fat (2g/100ml) compared to other plant based milks.
3. If buying store bought milks, make sure they don’t contain emulsifiers like carboxymethycellulose ( cellulose gum) and carrageenan as recent studies have shown that these can negatively impact healthy gut bacteria (PMD 34774538).
4. Be mindful that plant based milks may not contain nutrients like B12, B2, Calcium, Iodine, Phosphorus, Potassium and protein. You can very easily get these nutrients from other plant foods. Fortified milks enriched with some or all of these nutrients are available in some countries but in India, there isn’t a reliable fortified plant based milk . (If using fortified plant milks, shake the carton well before use as the nutrients can settle down in the bottom).
5. You do not have to drink plant based milks as part of a healthy diet to meet your nutritional requirements as you can easily get your nutrients from other plant food sources. ( example: Iodine from Iodised salt and Vitamin B12 supplements).
Bonus Tip: Don’t buy expensive Plant based milks but make them at home and get your nutrients by eating a variety of plant foods.

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